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From Charles Poliquin Live
Use short sprint intervals with very brief rest periods to
get conditioned and trigger a potent hormone response. With as little as five
minutes of pain you’ll get significant gains by adding sprints to your training
program.
Research done on Iranian wrestlers in the preseason found
that short sprints with very brief recovery improves both aerobic and anaerobic
performance, while crucially avoiding a catabolic state due to the heavy
training load.
The participants performed two sprint sessions a week for
four weeks in addition to their regular wrestling practice and weight training.
The interval protocol took a total of four minutes and included six 35-meter sprints
at maximum effort with 10-seconds rest.
After four weeks, the wrestlers improved peak power output
on an anaerobic sprint test. They also improved maximal oxygen uptake by 5.4
percent and increased time to exhaustion on a graded exercise test from 356 to
471 seconds—a significant improvement tha…

This workout consists of different push ups
variations that must be done one after another. If you can’t do numbers of
repetitions listed below reduce the reps so you can adjust this workout to your
current fitness level. Your long term goal is to out do reps given below. 100 Hindu Push ups 10 Fingertip Push ups 10 Reverse Push ups 30 Hindu Push ups 20 Fingertip Push ups 30 Hindu Push ups 20 One Leg in Air Push ups 10 Fingertip Push ups 20 Hindu Push ups When you will be doing Hindu pushups you’ll get
to the point where you just can’t do another one. In this situation take as
much rest as you need in your up position with your butt in the air and all
weight centered over your hands. Such training builds not only muscle endurance
but mental toughness as well.